Best foods to eat on a period (and what not to eat)

Learn what snacks can help

Quick summary

• Periods can cause cramps, bloating, fatigue, and mood swings
• While there’s no specific food scientifically proven to help with periods, certain nutrients may help reduce your teen’s discomfort and support their energy levels
• Proper nutrition can help your teen feel better physically and emotionally during their cycle

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Periods can bring a range of symptoms, from cramps and bloating to fatigue and mood swings. 

Seeing someone we care about in pain can be so tough, but knowing what we can do to help can make both us and them feel better.

When it comes to period pain, you can help your teen out by providing them with certain foods. 

While there are no specific foods scientifically proven to ease period pain, eating a balanced diet rich in certain nutrients can help manage period symptoms and support your teen’s overall wellbeing. 

So, what do you need to fill the fridge with when your teen is on their period?

Best foods to eat on your period

Foods that are good to eat during a period include those that are rich in iron, antioxidants, and fibre.

Iron-rich foods help your teen’s body replenish the blood lost during menstruation and can reduce tiredness:

• Lean meats like chicken or turkey
• Lentils and beans
• Dried fruit
• Spinach and other leafy greens
• Fortified cereals

Antioxidant-rich foods help fight inflammation, support the immune system, and may reduce cramps:

• Berries like blueberries, strawberries, raspberries
• Dark chocolate
• Nuts, seeds, and grains
• Greens like kale, spinach, and brussel sprouts

Fibre-rich foods help maintain healthy digestion and prevent bloating:

• Oats and whole-grain bread
• Brown rice and quinoa
• Fruits like apples, pears, and bananas
• Vegetables like broccoli, carrots, and peas
• Seeds such as chia or flaxseeds

Foods to avoid on your period

Certain foods can make menstrual symptoms worse, so you may want to avoid bringing too many of them into the home when your teen is on their period: 

• High salt foods can increase bloating and water retention
• Sugary snacks and drinks may worsen mood swings and cause energy crashes
• Processed and fried foods can trigger inflammation and may worsen discomfort
• Caffeinated drinks can increase anxiety and worsen cramps for some teens

But if they are really craving some of these, it's all okay in moderation – we get that being restrictive with treats may lean into the almond mum trend which isn't always good for a teen.

Snacks that may help on your period

If you want to buy or make some snacks for your teen when they are on their period, opt for snacks that provide comfort and nutritional benefits:

• Warm herbal teas: may help soothe cramps and promote relaxation
• Dark chocolate: contains magnesium and can lift mood
• Smoothies with fruits and leafy greens: easy to digest and nutrient-packed
• Homemade trail mix: combines protein, healthy fats, and fibre for energy

Supporting your teen during their period

Helping your teen feel comfortable and cared for during their period can make a big difference. One way you could do this is by providing them with healthy snacks. 

However, you don’t need to be too strict when it comes to food and periods! When we polled over 1300 teens about what makes their period pain worse, only 7% said the foods they eat. 

So you don't need to overthink it. Instead, just talk about periods with your teen and ask them what snacks may help. 

You can also introduce them to luna - which can help them find support and expert-backed advice in a safe way. 

Rated 4.8

Support your teen through it all with luna

Find out more